Comparing Nutrients in 1 pound Sprouted Lentils VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sprouted Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.6% 481kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	72.6% 40.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 454μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83% 75mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	182% 14.6mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	NA	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	112% 785mg	NA	700mg per day for Men 19-50 years
Potassium	43% 1461mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	62.3% 6.85mg	NA	11mg per day for Men 19-50 years
Water	8.26% 305g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Sprouted Lentils versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sprouted Lentils vs Frozen Roasted Potatoes with Salt:

• 1 pound of Sprouted Lentils has 9.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Sprouted Lentils vs Frozen Roasted Potatoes with Salt:

• 1 pound of Sprouted Lentils has 1.7 times more Calcium and 6.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 27.1 times more Sodium than Raw Sprouted Lentils.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Lentils has 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Sprouted Lentils and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.